Bolognese is a classic Italian dish, typically made with meat, but today, we’re bringing you a nutritious and flavorful alternative—Walnut-Lentil Bolognese. This plant-based version is not only delicious but also packed with protein, fiber, and heart-healthy fats. Whether you’re a vegetarian, vegan, or just looking to add more plant-based meals to your diet, this recipe is perfect for you.
But first, let’s dive into a little story about how this dish became a favorite in my home.
A Story That Connects
Growing up, Sundays were always pasta nights in our household. My grandmother would simmer a rich Bolognese sauce for hours, filling the house with an irresistible aroma. However, when I switched to a plant-based lifestyle, I wanted to recreate that same comforting experience but in a healthier way. That’s when I discovered the magic of walnuts and lentils—a duo that mimics the texture and depth of traditional meat sauce while adding a nutritional boost.
This Walnut-Lentil Bolognese quickly became a staple in my kitchen, and now, I’m excited to share it with you!
Why You’ll Love This Walnut-Lentil Bolognese
✔️ Rich & Flavorful – The combination of lentils and walnuts provides a deep, satisfying taste.
✔️ Nutrient-Dense – High in protein, fiber, and healthy fats.
✔️ Easy to Make – Requires simple ingredients and minimal effort.
✔️ Versatile – Perfect over pasta, spaghetti squash, or even as a filling for lasagna.
✔️ Meal-Prep Friendly – Stores well for leftovers and freezer meals.
Ingredients You’ll Need
Before we begin, gather the following ingredients:
Main Ingredients:
- Lentils (150g) – Brown or green lentils work best for texture.
- Walnuts (100g) – Finely chopped for a rich, meaty consistency.
- Olive oil (2 tbsp) – Enhances flavor and helps sauté ingredients.
- Onion (1 medium, finely chopped) – Adds a natural sweetness.
- Garlic (4 cloves, minced) – Provides depth of flavor.
- Carrot (1 large, finely diced) – Brings a subtle sweetness.
- Celery (1 stalk, finely diced) – Adds a fresh, crisp texture.
- Crushed tomatoes (400g can) – Forms the base of the sauce.
- Tomato paste (2 tbsp) – Intensifies the tomato flavor.
- Vegetable broth (250ml) – Helps create a saucy consistency.
- Red wine (optional, 100ml) – Adds richness (can be substituted with extra broth).
Seasonings & Herbs:
- Oregano (1 tsp)
- Basil (1 tsp)
- Red pepper flakes (½ tsp, optional)
- Salt & black pepper (to taste)
Serving Suggestions:
- Pasta of your choice (250g, cooked as per instructions)
- Fresh basil & vegan parmesan (for garnish)
How to Make Walnut-Lentil Bolognese
Now, let’s get to the cooking part! Follow these simple steps:
Step 1: Cook the Lentils
- Rinse the lentils thoroughly under running water.
- In a saucepan, add the lentils and enough water to cover them. Bring to a boil.
- Reduce heat and let them simmer for 15-20 minutes until tender but not mushy. Drain and set aside.
Step 2: Toast the Walnuts
- In a dry pan, toast the chopped walnuts over medium heat for 3-4 minutes, stirring frequently until they turn golden brown.
- Remove from heat and set aside.
Step 3: Sauté the Vegetables
- Heat olive oil in a large pan over medium heat.
- Add onions, garlic, carrots, and celery. Sauté for 5 minutes until softened.
- Stir in tomato paste and cook for another 2 minutes to deepen the flavor.
Step 4: Build the Sauce
- Pour in the crushed tomatoes, vegetable broth, and red wine (if using). Stir well.
- Add the lentils, walnuts, oregano, basil, red pepper flakes, salt, and black pepper.
- Lower the heat and let it simmer for 20-25 minutes, stirring occasionally.
Step 5: Serve & Enjoy
- Cook your favorite pasta according to the package instructions.
- Spoon the Walnut-Lentil Bolognese over the pasta.
- Garnish with fresh basil and vegan parmesan (if desired).
Enjoy a hearty, plant-based meal that satisfies your cravings!
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 420 kcal |
| Protein | 18g |
| Carbohydrates | 55g |
| Fiber | 12g |
| Fat | 14g |
| Saturated Fat | 1.5g |
| Sodium | 320mg |
Tips for the Best Walnut-Lentil Bolognese
👉 Use fresh ingredients – Fresh garlic, onions, and basil make a difference.
👉 Adjust thickness – If the sauce is too thick, add more broth. If too thin, let it simmer longer.
👉 Make it ahead – This sauce tastes even better the next day!
👉 Store leftovers – Keep in an airtight container in the fridge for up to 5 days or freeze for up to 3 months.
FAQs About Walnut-Lentil Bolognese
1. Can I use canned lentils instead of dried ones?
Yes! If using canned lentils, drain and rinse them before adding them to the sauce.
2. What’s the best type of pasta to serve with this?
Spaghetti, penne, and fettuccine work great, but you can also use zucchini noodles for a low-carb option.
3. How can I make this recipe nut-free?
Simply omit the walnuts and increase the lentils by 50g for a similar texture.
4. Can I make this sauce in advance?
Absolutely! It stores well in the fridge for up to 5 days and in the freezer for up to 3 months.
5. What can I use instead of red wine?
Extra vegetable broth or a splash of balsamic vinegar works great as a substitute.
Final Thoughts
If you’re looking for a rich, hearty, and nutritious plant-based Bolognese, this Walnut-Lentil Bolognese is a must-try. It’s packed with flavor, easy to prepare, and perfect for meal prep. Whether you’re serving it for a family dinner or meal-prepping for the week, this dish will quickly become a favorite.
Give this recipe a try and let us know how it turned out! 😊
Thank You for Reading!
I truly appreciate you taking the time to explore this Walnut-Lentil Bolognese recipe. Your support means the world to me! I hope this dish brings warmth and joy to your table. If you try it, I’d love to hear your thoughts—leave a comment or share your creation. Happy cooking, and thank you for being a part of Foodies Galaxy! 😊🍽️